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Old 11-13-2012, 03:08 AM   #5
tomahawk
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This is why it was a good idea for Pat to start the log. I almost had to google Tango and Cash...

Like Pat said, we're running 5/3/1 full body and we're using this log for motivation and accountability.

Slight amendment to what Pat said above - I have rugby on Tuesday (training) and Saturday (game day).

Monday, November 12th, 2012

5/3/1 Wave 1, Week 1, Day 1: 5's

Warmups -Erm... none. I'm rubbish with warm ups. Jump rope and stretches from now on!

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs
1x5 105kg/231lbs
1x5 122.5kg/269.5lbs
1x5 137.5kg/302.5lbs

I've set my squat numbers on the low side because I'm making some changes to my technique and I want to build some momentum over the next few months. Squats felt OK, didn't pick the best bar and it was sliding all over the place so I squatted high-bar for the first time in a long time.

Initially I won't be pushing the reps on squats and deadlifts. I have found that high reps for these don't let me recover enough for rugby. As my conditioning improves this might change.

Flat DB Bench

3x10 30kg/66lbs

DB Row

3x10 30kg/66lbs

Had to stop here. I hyper-extended my right elbow 15 days ago and it is still very tender. Any sort of movement is sore and it was starting to get a bit of a dull ache. Normally I would be doing chins between sets but the hang was very sore.
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